Kysero
Try for free

Quadriceps · Beginner

Knee Circles

Mobility drill for practicing joint range with smooth control.

View instructionsAll exercises
Back to all exercises
Knee Circles demonstration

Exercise overview

Training details

Quadriceps

Equipment

Bodyweight

Sets × reps

3 × 10 / direction

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the feet together or close, soften the knees, and place the hands lightly on the thighs for support.
  2. 02Keep both feet planted and shift the knees forward and slightly to one side.
  3. 03Circle the knees smoothly around through the side, back, and opposite side using a small comfortable range.
  4. 04Keep the heels down and avoid forcing the knees into a painful position.
  5. 05Complete the repetitions in one direction, then reverse the circles.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationOpen And Close The GateRelated variationHip External Rotation Skip

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteSaddle PoseComparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder